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Farmington,MN 
Today
Overcast High 58FLow 50F
  • Temp: 57F
  • Hum: 67%
  • W: 16mph SSE
SUNDAY
Overcast
High 64F
Low 55F
MONDAY
Mist
High 64F
Low 63F
TUESDAY
Patchy rain nearby
High 66F
Low 64F
WEDNESDAY
Light rain shower
High 65F
Low 62F

    May 12

    Bike
    • 30m
    • -----
    • -----

    Bike Base
    Endurance
    30
    Ride on a flat course. Keep RPE at 5-6 out of 10.

    Run
    • 25m
    • -----
    • -----

    Strength
    Race Day Specific
    25
    Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 10-12 minutes.

    Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

      May 13

      Bike
      • 30m
      • -----
      • -----

      Trainer
      Efficiency
      30
      WU: 15'
      MS: 3' at a fast cadence. 2' at a very fast cadence. 1' at the fastest cadence you can handle.
      CD: 10'

      Strength
      • 45m

      • EXERCISE

        Sets
        Min
        reps
        Max
        reps
        Min
        wt.(lb)
        Max
        wt.(lb)
      • BACK - Bent-Arm Pulldown
        2
        12
        15
        0
        0
      • BACK - Seated row
        2
        12
        15
        0
        0
      • LEGS - 2 Leg Squats
        2
        12
        15
        0
        0
      • LEGS - Hamstring curl
        2
        12
        15
        0
        0
      • LEGS - Leg Extensions
        2
        12
        15
        0
        0
      • LEGS - Leg Press
        2
        12
        15
        0
        0

      Period AA
      Sets 1-2
      Reps 12-15
      Speed Slow
      Recovery 1-1.5'
      PLUS Core #1 - 2x

        May 14

        Run
        • 45m
        • -----
        • -----

        Run Base
        Endurance
        45
        Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

        Swim
        • 45m
        • 1600.00 yards
        • -----

        Pacing
        Easy
        45
        1600
        Swim 4 laps (8 lengths), and take a 1 minute break. Do this 7 more times for a total of 1600 yards.

        Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

          May 15

          Bike
          • 45m
          • -----
          • -----

          Bike Base
          Endurance
          45
          Ride on a flat course. Keep RPE at 5-6 out of 10.

          Strength
          • 45m

          • EXERCISE

            Sets
            Min
            reps
            Max
            reps
            Min
            wt.(lb)
            Max
            wt.(lb)
          • BACK - Bent-Arm Pulldown
            2
            12
            15
            0
            0
          • BACK - Seated row
            2
            12
            15
            0
            0
          • LEGS - 2 Leg Squats
            2
            12
            15
            0
            0
          • LEGS - Hamstring curl
            2
            12
            15
            0
            0
          • LEGS - Leg Extensions
            2
            12
            15
            0
            0
          • LEGS - Leg Press
            2
            12
            15
            0
            0

          Period AA
          Sets 1-2
          Reps 12-15
          Speed Slow
          Recovery 1-1.5'
          PLUS Core #1 - 2x

            May 16

            Run
            • 30m
            • -----
            • -----

            Run Base
            Endurance
            30
            Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

            Swim
            • 45m
            • 1400.00 yards
            • -----

            Easy
            45
            1400
            Swim 4 laps (8 lengths), and take a 1 minute break. Do this 6 more times for a total of 1400 yards.

            Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

              May 17

              Off Day!

                May 18

                Bike
                • 45m
                • -----
                • -----

                Bike Strength
                Strength
                45
                45' ride on a hilly course. Push the uphills and recover on the downhills. Effort on the uphills can hit at an RPE of 7-8. Keep RPE at 5-6 out of 10 otherwise.

                Swim
                • 30m
                • 1400.00 yards
                • -----

                Form Swim
                Form
                30
                1400
                WU: 200 easy.

                Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

                MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.

                CD: 200 easy alternating 50 pull, 50 swim.

                Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

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                sparco's Training Plan


                 May 2012 
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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals

                • May's totals
                • April's totals
                • 2013 totals
                • 2012 totals